Malia pahaʻaʻole he wahine i ka honua e hiki ke 100% i kona nānā. Ma ka hohonu o ko mākouʻuhane, makemake mākou a pau e hoʻoponopono i kekahi mea, a laila - e lilo i mea maikaʻi loa. ʻO ka hapa nui o mākou e'ōhumu e pili ana i ko lākou kiʻi a me ka lā i loko a me ka lā i waho e hoʻolimalima lākou i ka manawa eʻimi ai i ka meaʻaiʻaiʻai e hiki ai keʻai i nā mea āpau a ma ka manawa like e kaumaha ai ka kaumaha.
He aha ka mea huna o ka liloʻana o ke kaumaha?
Ke wehe nei mākou (no ka manawa) mai kā mākouʻai kīʻino (e like me ka mea i puka mai!) E ka'ōpī, ke'ōlelo nei mākou "ʻaʻole" i nā huapiʻa, e like me ke ahi ke makaʻu nei mākou i nā momona a ke hopohopo nei mākou i nā "pāpālua". I ka hopena, huli mākou i kahi holoholona hihiu makaʻu, e ho'āʻo ana e hoʻopiha i kona pōloli me ka meaʻaiʻai. A ma hope o ka pau loa o ka panacea, no ka ulu nuiʻana, he pono e pili pono i nā kumuhana o kahi meaʻai kūpono.
ʻO ka pihaʻana o nā meaʻai a me ka poho kaumaha
ʻO kaʻai kūpono no ka paʻakikū kaumaha e hoʻokumuʻia ma keʻano maʻalahi - eʻai iho i kahi liʻiliʻi ma mua o kāu e hoʻolimalima ai. No laila,ʻaʻole pono e komo i nā kcals kūlohelohe, nā meaʻai a pau e pono ai ka mea e pono ai a e hoʻopiha i nā pono o ke kino. I loko o kā mākouʻai, ka meaʻai pono no ka nalowale o ke kaumaha, aia kahi manawa no nā protein, a me nā momona, a me nā huaʻalea. No laila, e hoʻolālā i nā kumukūʻai, pehea lā eʻai ai i mea e lilo ai ka kaumaha.
- Nā Carbohydrates. E koho i nā mea e hōʻona iā mākou i nā manawa a pau e hiki ai,ʻo ia hoʻi - nā mau'aleʻaleʻa pa'ū. ʻO kēia mau mea:ʻo nā huahana mai kaʻaila a me ka palaoa'alapalapa, nā hua i hoʻomaloʻoʻoleʻia, ka palaoa, kaʻuala. E like me kaʻai kūpono no ka pohō kaumaha, eʻaiʻia lākou i ke kakahiaka a me ke awakea, iʻole e manaʻo nui i ka pōloli i ke ahiahi.
- Nā Paena. Kūleʻa mākou i nā hua liʻiliʻi-calorie: ka puaʻa, ka moa, ka turkey, ka wahie momona momona a me ka yogurt, ka cheese i ka 25% momona, iʻa. Me ka pono kūpono no ka lilo o ke kaumaha, pono i nā'ōpala papaʻa pono ke komo i nā proteins.
- Ka momona. ʻO kā mākou mau lā o ka momona he 2 tbsp. kaʻaila aila a 30 g o nā hua.
- Pono nā hua a me nā meaʻai i ka meaʻai maikaʻi e pono ai no ka pohō kaumaha. Ma hope o nā mea a pau, ua waiwai nui kēia mau meaʻai i ka fiber , ma luna o nā mea a pau, e hōʻoia i ka hana pono o ka'ōpū. Pono eʻaiʻia nā hua a me nā mea kanu i hoʻohuaʻoleʻia ma 300-400g i ia lā, akā hiki keʻaiʻia nā huaʻono e like me nā hua waina a me ka maiʻa a hiki i ka 14.00
- ʻO ke koena. ʻO nā mea a pau i koe ma waho o ka papa inoa i kaʻai kaulike pololei no ka nele kaumahaʻaʻole āu pilina. Akā, inā makemake maoliʻoe, laila - hiki iāʻoe. Nānā nā meaʻai i nā lā 7-10 eʻai i kekahi mea i pāpāʻia a makemake loaʻia.
Aʻo ka hopena,ʻo ka mea huna ...
Akā,ʻo ka hoʻohanaʻana i kēia mau huahana,ʻaʻole ia e manaʻo e pololei kāuʻai no ka pohō kaumaha. Hiki ke hoʻohālikelike i ka mea nui loa o ka nui ...ʻO ka liʻiliʻi o ka porridge e like me kou lima, ka iʻa a me ka iʻa -ʻelua mau lāʻau a me nā huaʻona -ʻeluaʻoki, kefir, waiū - 1 aniani, a me ka hīnī - e pili ana i 200 g. -6 manawa. ʻO kēia ke kumu nui o ka pono kūpono no ka poho kaumaha.
Ma ka hoʻopiliʻana i kēia rula,ʻaʻoleʻoe e hoʻolālā i ka'ōpū, hiki iāʻoe ke lohe i ke kuhumu i ka lā a pau. Pono, a, no ka mea, he mea pono ke haʻi aku i ka pauʻana o kaʻai i nā hola he 2-3 ma mua o ka hiamoe. A no kaʻai kūpono, he mea nui e lilo i ka kaumaha i ka manawa like.
Eʻai i kaʻai a me ke olakino, e hoʻokaʻawaleʻia kēia mau manaʻoʻelua, no ka mea,ʻo ke aloha i nā meaʻino - nā mea hana a hanaʻia e nā meaʻona maʻamau. ʻAʻole pono i ko mākou kino nā meaʻai, nā meaʻono, nā meaʻono, a me nā meaʻoi aʻe "eshkas" e hoʻolāʻihi i ka ola. ʻO ka Cook i nā'āpana liʻiliʻi,ʻoiai i loko o kāu pahu firihana e hoʻomākaukau mau loa ia i ka meaʻai, akā hiki iā ia ke hoʻonui iā mākou me nā mea pono a pau.